http://examine.com/supplements/Creatine/
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Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3g/kg bodyweight for 5-7 days, then follow with a daily 5g dose. Using 2g daily is another option, as that is enough to maintain average creatine stores.
There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective form of creatine. Micronized creatine is easier to dissolve in water, which may make it easier to supplement.
Creatine is usually taken daily.
Too much creatine at once may cause diarrhea. Not drinking enough water while taking creatine may also cause stomach cramping.
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Great site. Looks of indepth analysis on the stuff they look at.
Editor's thoughts.
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I honestly see no reason why somebody shouldn't supplement creatine, nor do I see any logical basis for the seeming 'fear' of this compound in society.
It's safe, it's healthy, it's cheap, and for most people, it just works. Get some Creatine Monohydrate, take 5g a day, and you're good to go.
If humans didn't make any in the body, this thing would be a vitamin. There do exist deficiency symptoms that result in mental ######ation.[2] They're rare, but they pretty much establish the importance of this molecule as a vitamin-like compound.
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I take 5g after lunch, and 5g along with my PWO shake. I know its overdoing it, but it works well for me.